PL: Haven't gone down the whole list of sites you suggested, so maybe this has been mentioned somewhere within.

Just adding this for whatever it may be worth, personal view only and noting what it can accomplish with athletes I have come incontact with. Pretty simple stuff to use by anyone, though quite a few have a misconception of how it may be used. Trying to keep this post simple and to the point, lot of biochemical factors involved which can become very boring, for me at least.

Nitrate Oxygen, Creatine and BCAA is an excellent blend for pre-training sessions, 30 to 45 minutes before . Taking the same blend, with Whey protein added, 30 to 45 minutes after a workout seems to double down on the recovery and muscle building affect. Taking Creatine with Whey Protein, (without NO, which can keep some from falling asleep..if not bothering you, that add to the Creatine) near or before bedtime also. With athletes (high school/college) who must put on 10 to 20lbs (along with a high protein/complex carb diet) , for their select event/sport in a matter of 3 to 6 weeks, find these supplements and the basic compound lifts are overwhelming helpful. I find this can happen over and over again with athletes.

Might as suggest taking the powder form of any supplement before a workout, rather than pills, etc. If taking in pill form, that crush them up quite a bit. Pre -loading, of a week or so, is usually not needed with these newer designed Creatine/NO products. Take Creatine/No/BCAA with water only. Recent studies have suggested that Creatine is helpful with regards to memory and/or brain neuron/impulse repair. Which would only be logical when considering it's affect of muscle nerve factors, in general. Actually Creatine seems to have a tonic affect on the whole body as well as a positive affect on aging and the elderly. Good Luck.

Side bar: Clinical research has suggester that NO blends may have a positive effect on male erection problems, allowing better flow through the blood vessels. Also the sperm count and health seems improved.

me personally,i have loaded a few times. Only a few. In general i dose 5grams a day from when i start to when i end. yes,saturation takes longer that way.But I guess it all depends on how quick you like to see gains. I like saving my money. think loading isnt necessary.

RESULTS:The first exercise bout produced increases in muscle soreness and CK, and decreases in ROM in both groups (p < 0.001). The second bout produced lesser rises in serum CK, muscle soreness, and a lesser decrease in ROM (bout effect, p < 0.01 for all), with greater attenuation of these damage markers in CM than PL. CK levels on D17 were lower (+110% over D15 for CM vs. +343% for PL), muscle soreness from D15-19 was lower (-75% for CM vs. -56% for PL compared to first bout), and elbow ROM was decreased in PL, but not CM on D16 (p < 0.05 for all).

CONCLUSIONS:Creatine supplementation provides an additive effect on blunting the rise of muscle damage markers following a repeated bout of resistance exercise. The mechanism by which creatine augments the repeated bout effect is unknown, but is likely due to a combination of creatine's multifaceted functions.

Creatine has withstood the test of time, and with damn good reason.I buy simple monohydrate form from Universal. It's dirt cheap and effective. Many companies sell basic micronized mono at a very reasonable price now.

That's what I buy too. With dextrose. If it ain't broke. Don't fix it.

Same here. I actually take the creatine first. About 20 mins later, I consume the dextrose. Then, I begin training. I read a study a few years ago that compared the transit times of creatine & sugar, and it basically suggested that this consumption timing will result in both ingredients meeting (optimally) in circulation, where their combination is most effective.

It's probably a moot matter, but I still practice it. I've always preferred both creatine and carbs as pre-workout supps - alone or together.

me personally,i have loaded a few times. Only a few. In general i dose 5grams a day from when i start to when i end. yes,saturation takes longer that way.But I guess it all depends on how quick you like to see gains. I like saving my money. think loading isnt necessary.

The first time you load with creatine, you'll fall in love with it. I gained 7 lbs in a week back in 1996, when I did it. I used Phosphagen HP by EAS, the creatine product that tasted like Kool-Aid. A week and half later, I'd gained a total of 12 lbs. I thought I found the Holy Grail.

Alas, I've NEVER replicated those results since then. That's why I call creatine the crack cocaine of supplements: The first hit is the best one you'll have.